Thursday, February 14, 2008


Happy Valentines Day to all of you fitness lovers out there! I love, love, love, love, love Valentine's Day because it is such a celebration of love and gratitude! So today, I ask that you tell those you love that you love them and be grateful for the gifts you have in your life.
One of my favorite quotes:

This quote became VERY special to me with my husband because I let go of my fears and embraced life as opposed to being scared of being hurt again. I smile each and every time I read this quote because I think of how liberating and free I feel when I do each of these things. I'm so fortunate to have my wonderful husband in my life - he is my soul mate and my heart. He is my best friend and my biggest fan. And we both feel like every day is Valentine's Day! Here we are having a smooch on our boat this summer. Luf.

Ok, enough of the mushy stuff!

I have had a couple of great workouts this week - did my kettle bell cardio on Monday and had a great chest workout that day at lunch. Tuesday I had another great cardio session in the morning - more running and some burpees. Wasn't able to lift over lunch but was still happy I got in my cardio. I had to take yesterday off because of work (worked 16 hours straight) but am hitting they gym over lunch today.

I wanted to talk a little bit more about carbohydrate timing in today's blog about nutrition. Carbohydrates are not bad for you - especially if you are eating slow digesting carbs and whole grains. This would include sweet potatoes, brown rice, oatmeal and whole grain bread - Ezekiel bread is hands down the best you can purchase. The absolute most effective way to eat carbs is to bracket your weight workouts with carbohydrates.
Vision your weight workout like this:
slow digesting carbs - approx 45 minutes prior to [weight training session] fast digesting carbs w/in 20 minutes after
This will allow your body to utilize the slow digesting for energy during your workout and the fast digesting for restoring glycogen and building muscle after.

Make sense?

Examples of fast digesting are simple sugars including maltodextrin as well as dairy sugars found in milk or yogurt, rice cakes, and fructose in moderation. If your goal is to maintain or build muscle you should be eating some kind of fast digesting carb after working out. Chocolate milk is great after a workout because it has protein and fast digesting carbs. Just make sure to add a bit more protein as you want 20 - 30 grams total.

Have a wonderful V-Day everyone!


Anonymous said...

My vote is cereal w/protein powder mixed in the milk.


Jessica said...

Hells yeah! In fact, that is what I eat before my workouts (Fiber One). I love cereal with protein powder and milk. Love it. :)

Anonymous said...

I love Oatmeal with BSN cinnamon protein powder.
The cereal sounds delicious too!


Anonymous said...

My love! Thanks for being such a good wife.

Anonymous said...

What do you eat after your workouts that is good when you need something portable?

Jessica said...

A great post workout snack is a protein shake and a banana. Obviously bananas are portable but for the protein shake, just buy a bunch of shakers at Wal-Mart or your local health food store and put a scoop or two dry in the shaker and just mix with water at the gym after your workout. Simple, easy and portable. Bananas also have potassium in them as well as being a fast digesting carb. Enjoy! Is this my Suz from NWA?

Susan Zehner said...

Yep-that me SZ!